• 40m
  • 950.00 meters
  • 04m 13s /100 meters

2 x 25 kick
2 x 25 breast stroke
2 x 25 back stroke
2 x 25 freestyle

pyramid drill to 5 x 25m and back down to 1x25m

flip turns on all laps

  • 1h 20m 52s
  • 13.35 kms
  • 06m 04s /KM

very nice run, my regular running mates weren't there today, so ran a little faster. Weather was gorgeous, had on my new piston compression tights...legs felt great.

  • Boot Camp Conditioning
  • 1h 00m
I was going to go out for a good bike ride, since the weather was so good...but went to see Avatar at the IMAX instead.  It was an enjoyable movie.

  • Walking
  • 4h 00m

a good day wandering about in Vancouver at the 2010 Olympic sites, stupidly long line ups to get in anywhere, but fun to be in the atmosphere regardless.

Run #1
  • 12m 45s
  • 2.09 kms
  • 06m 06s /KM

Started hill training, 600 metres up,walk back down 600 metres reducing HR to 120, repeat x 3 finished off running home.

Run #2
  • 28m 59s
  • 4.31 kms
  • 06m 43s /KM

warm-up, ran to hill from home.

  • Boot Camp Conditioning
  • 1h 00m

warmup > lap around school w/weights

step up tabata

circuit - 1 minute each
Fire hydrant
Glute bridges
Jumping Jacks
Ham curls with ball
Mountain climbers w/ball
Dolphin kicks on ball
High knees
Sumo Calf raises
Donkey kicks

Hip flexors 10x up, 10x in to chest repeat 3 times, pulse in for 30 each leg.
Crunchesx10, hold crunch up 10 from new held position, hold crunch up from new held position, v-sit w/leg extension x 20

I'm wishing right now that I didn't have to do Bootcamps on Wednesday nights, because the 1/2 Mary clinic I'm doing is starting on hills tonight and every wednesday for then next 7 weeks.  So now I have to find a place to fit in hill running on Thursday optimally because that gives me 2 recovery days before my long run on Sundays.  I'd go do the hills directly after bootcamp, but that is a family night...ugh, need more hours in a day and more days in a week!

I've booked Friday off work to go hit the Olympic sites with the family, should be a good day, the weather is supposed to be great.  We'll be taking the train into town and hoofing it everywhere.  Something we wouldn't have been able to do a couple of years ago.  We bought a new camera, so hopefully I'll have some pics to post of our adventure.

  • 30m 05s
  • 5.34 kms
  • 05m 38s /KM

  • Boot Camp Conditioning
  • 1h 00m

Warm up > lap around school
18 station circuit, alternating strength and cardio
sets of biceps, arnold presses, front & side lateral raises
Lap around school

corstan's Training Log

 February 2010 
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7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
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